This kale barley salad has it all: crunchy sunflower seeds, creamy avocado, salty feta cheese, chickpeas and red onions, and is tossed in a tangy honey and lemon vinaigrette. Perfect for a week-day lunch!

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I know that it has already been ‘back to school’ for most kids, but it’s about to be ‘back to school’ for me!

Except that my school is more like work. It doesn’t end at 3, that’s for sure. There were often long days, homework and work on week-ends. That’s because I’m doing my PhD.

I am 4 and a half years in {!}, meaning that I am hopefully within a year of finishing. There are definitely things that need to happen in this year, the least of which is writing my thesis {!!} and having my defense {!!!}. Then you have to call me doctor, or I won’t answer you 😉

So yes…It’s time to roll up my sleeves, dust off my brain, and say hi to science again.

Besides saying good-bye to my {somewhat} relaxing morning routine with Kai, I am going to have to start packing a lunch again! And as much as I like peanut butter, PB sandwiches are a bit depressing.

That’s how this kale barley salad was inspired. It is healthy, convenient, packed with goodies. It will keep in your fridge for a few days {minus the avocado} so you can prep up a big batch and eat it for several days.

My favorite part about this kale barley salad {besides the flavor!} is the different textures. Are you a texture eater? I am! This salad has the leafy kale, creamy avocado, crunchy sunflower seeds, smooth, chewy barley. I love all the contrasting textures.

The base of the salad is kale. Maybe you are on the kale bandwagon, maybe not. I have found that the secret to eating raw kale salads is to marinate your kale in the dressing for at least 30 minutes before eating it. It also helps to give it a bit of a massage when you wash it.

I added pearl barley to the salad to give it some ‘staying power’. I hate it when I eat my lunch and am hungry an hour later! Plus I absolutely adore the texture of the pearl barley….so smooth and chewy and slightly nutty in flavor.

To add some protein to this kale barley salad, I threw in some chickpeas, feta and sunflower seeds. We ate this salad for dinner one night and Ben also added some chicken breast, but honestly, I was good with how it is.

Then…the vinaigrette! It is a tangy white wine vinegar, honey and lemon vinaigrette. Super simple, and works perfectly with the kale, feta, chickpeas, sunflower seeds, avocado.

It all comes together as a slightly lemony, sorta tangy, all-round delicious, fresh, healthy, tasty salad.

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60 Responses to "Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette (Video)"

Congrats on almost being done with your PhD program, Denise! That’s quite an accomplishment! This salad looks incredible! I’m definitely a texture eater, so I love all of the flavors and crunch in here, especially the chickpeas and feta!Gayle @ Pumpkin ‘N Spice recently posted…Creamy Pea Salad

So impressed you are getting your PhD! Way to go! I can’t imagine how much work that must be. I’m sure you look forward to your lunch breaks a ton. This salad looks delicious! I’m a total texture eater to, so this would be a perfect salad for me.Natalie @ Tastes Lovely recently posted…Five Things for Friday

This salad looks wonderful! I love kale salads for lunch, because they really do stand up over time even when dressed. You’ve created an awesome combination of flavors and textures in this salad!Kristine @ Kristine’s Kitchen recently posted…Triple Chocolate Banana Muffins

This is my kind of salad, I love everything about it! I am totally on the kale bandwagon!
And congrats on returning to school! It sounds like you’ve got a lot of work to do, but you can do it! 🙂Katie recently posted…Spinach and Basil Smoothie

You are so close to getting your PhD, you can do it Denise. Happy back to school time 🙂
I am adding this delicious salad to my rotation for lunch. Love itKathy @ Olives & Garlic recently posted…Farmers Market Rustic Rice Soup

I love a salad that has EVERYTHING. Perfect “brain food”, if you ask me ;). I am so impressed that you’re working on your PhD. You’re almost there. Good luck on your last year!!!Kathi @ Deliciously Yum! recently posted…One Of A Kind Chocolate Cookies

So glad I stumbled across this recipe right in time for lunch. This is the perfect ‘everyday’ salad.

Each component is super versatile too! Out of sesame seeds? Use green pepitas! No time to cook barley? Just heat up some frozen pre-cooked brown rice or quinoa! There are endless combos to prevent salad burnout. Thanks for posting!

This is such a great salad! A little bit of everything. 🙂 I never think to use barley… I’ve had half a bag sitting around forever after making a chicken barley chili… this might just be the perfect use for it!Jess @ Flying on Jess Fuel recently posted…Zucchini Lasagna

Thank you so much for this recipe. I found it on Pinterest. I did what you suggested about letting the kale marinate in the dressing. I had to substitute a couple of things because I didn’t have sunflower seeds or feta cheese. I used sliced almonds and queso blanco instead. It was delicious!!

Hi Mireille! I’m so glad you liked the salad. I have found more recently that giving the kale a massage for a minute or so really helps get the bitterness out if you’re in a rush. Thanks for reporting back!

I made this salad for dinner tonight and my husband and I both loved it! I cannot wait for leftovers for lunch tomorrow! The combination of ingredients is just right. 😉Kristine | Kristine’s Kitchen recently posted…Greek Yogurt Apple-Cinnamon Bread

This is an awesome salad. I didn’t have any pearl barley and substituted Freekah grain and quinoa which was great. Also added extra couple of TSP of fresh lemon and sprinkle of lemon pepper on my chickpeas and onions to marinate while the kale was marinating and it added extra lemon flavor to the dish. This is a keeper.

Wow, what an awesome comment to wake up and read 🙂 I’m so glad you liked the salad! One tip I’ve learned more recently is that ‘massaging’ the kale for a minute or two really helps take out the bitterness. Thanks, Christine!